As a young kid I wasn’t really interested in aesthetic bodybuilding, but I wanted to build strength and improve my physique. Eventually, when I noticed my gains and started getting a positive feeling, I got highly involved in it. There were people around me who wanted to see me fail, but I kept my head down, stayed focused, worked hard and succeeded.

What mistakes did you make as a newbie?

Like most of the newbies, I used to over-train myself thinking that I’ll grow bigger in lesser amount of time.

We know consistency is the key, what tips would you give to anyone struggling to stay consistent?

Your goals should be your motivation to stay consistent and if you don’t have a goal, you have to set one up! It can become difficult to stay motivated, it happens to everyone, but we all have to be patient. Most important, always ask yourself why did you start in the first place. Become your own answer. Remember, this a field which requires dedication and perseverance.

Do you listen to music whilst training?

No. Listening to music while training usually distracts me, so I avoid it.

What are you most proud of?

I am very proud of all my achievements to present date, but my first gold medal for the title of Mr. Punjab is something I can never forget. People used to say I’m nothing. I didn’t even have enough money to compete for various titles. Now-a-days if I compete for any title (small or big), I go with a winning mindset, and this is what I recommend to all my clients/friends because only a winning mindset can produce winning results.

Who are your favorite athletes, bodybuilders or fitness models?

I like to keep it old school, I am a huge fan of the bodybuilding physiques from the golden era, my favorite being Arnold Schwarzenegger, not just because he was a real artist of aesthetics, but he’s is also an all-rounder. Whatever he chose to do, bodybuilding, acting or business, he nailed it.

What supplements do you use?

My must haves are:

Whey Protein

BCAAs

Glutamine

I’m not a big fan of pre-workout and generally don’t recommend it either as it becomes a kind of addiction later. It’s better to have a good pre-workout meal or coffee and hit the gym.

What top 3 tips would you give to anyone wanting Install Muscles?

Be patient – A lot of people are looking for results too fast in order to feel good about themselves. Train hard, eat clean, rest well and the results will start to appear slowly, but remember to enjoy the journey.

Discipline – A disciplined mind helps train more and complain less. When building up a physique, always focus on trying to build the best version of yourself and not to compete against others, nothing in this world beats a good mirror.

Do not copy anyone blindly – This is the most common mistake every beginner level gym enthusiast does. You need to understand that every individual’s body is different. What may work on him/her may not work for you. So, it’s better to consult your trainer before starting or copying any workout program that you have seen on YouTube or anywhere else.

If you are someone who wants to lose weight actually, you might be looking for the success stories of losing weight without regaining it back but it seems almost impossible. You will meet many people daily who will tell you that how difficultly they have lost a few pounds and with quite a speed, regained it back. What can be the cause of such failure? Don’t they follow their diet chart strictly? Do they perform all those exercises which they are told by their gym instructor?

To all of these questions, luckily some researchers have got the answers that how these people are not successful to lose weight without getting caught by any disease or getting back all those pounds they have shed. It is not possible to cover such a detailed topic in an article, but we will try to give you a good outline to make you understand the shortcomings of your weight loss plan.

Exercise Is The Main Key

We know that there is nothing new or interesting for you on this topic as you already know this, that exercise is counted as the key part of weight loss. Still, there are many of us who won’t agree with the fact, but for all others who do, we have a good news. It is possibly difficult for you to do a half an hour of exercise daily for it is muscle stressing in the start. We have got many results from various studies which show that you can split a 30 minutes’ session for 3 then minutes sessions a day. Yes! It is equally effective as a 30 minutes’ session is. So you do not need to stress yourself and make your exercising routine a pleasant one. Also keep one thing in mind that for an ideal weight loss plan, you have to go for 5, 30 minutes daily sessions in a week. Means that you can have two off as well.

Make A Diary

Yes, making a diary is important, but wait, we are not talking about a food diary only. You have to dedicate a bit of time daily after your meals to write down three main points in your diary.

What you have eaten and how much?

How much extra than your required calories you have consumed?

How were you feeling when you have eaten?

You might be surprised to read the last point; it is the turning point of your diet control. Human behavior is a bit complex and we sometimes do what we don’t actually want to do and these things are rather uncontrollable. For example, there are some emotions that trigger your hunger and you eat lots of extra food than you require. It can be happiness, excitement, sadness, anger, stress or some other emotions. You have to keep an eye on these hunger triggering emotions. Once you got to know yourself, you can control your hunger better than ever. You can either divert your mind if something like that happens or consume a food that contains no calories.

Keep Your Focus To Be Healthy Along With Being Thin

At this point, many people get knocked down while following a self-made strict diet plan. Their diet makes them so thin and weak that they body is unable to fight against diseases and bacteria that attack their body. Keep one thing in your mind that your focus must be on being healthy as well and not losing important hormones (which discharge when your body is over weaken. Don’t ever try to make a diet plan yourself, go to a nutritionist instead. Take multi vitamins and food supplements to maintain the strength of your body.

You Need Support To Do That

Encouragement is a big factor that works positively when you are trying to achieve big goals. We don’t say that you cannot do it alone rather we would say that you can do it even better and faster with a group with the same purpose. You will monitor and compare your results with your companions daily and that will enhance your competitive sense and strength to get to your goal.

Eat Slowly, Let Your Brain Calculate It

Eating Slowly is another trick to shed pounds. Guess what? Your brain works for you to consume enough calories which your body needs and not more than that. Studies show that while you are eating, your brain starts to indicate that your stomach is full when you are eating since last 20 minutes. Some people eat so fast that they eat more food than they should take in less than twenty minutes and even after their brain tells them to stop, they would like to eat for a 5 minutes more and that is the actual reason of why they cannot lose weight. Chewing properly and eating slowly will keep your stomach in a good condition as well and assist you to lose weight too.

Eat Healthy Fat, But Don’t Overeat

Leaving fats completely can take your body to some disastrous stages so do not leave fats at all. Monitor your fat intake to stay healthy and thin or lean.

All of the above given tips can work like magic if you add them strictly to your weight loss schedule. Try to understand the idea behind them so that you can act upon with complete trust. Being confident is really important when you are chasing some goals in your life so never lose hope and be consistence. An extra tip for you is that if you are planning to lose 15 pounds in 2 weeks, you can do it as it is possible, but you will then end up with a weight regain because when you lose pounds rapidly, your metabolism is effected shockingly and therefore your calorie intake is increased naturally so keep it slow and steady to win the race.

Author Bio

Emma Alex is a freelance writer, experienced blogger and a professional social media coach. She’s currently working with Pure Garcinia Cambogia Supplement which provides weight loss supplements. Furthermore, Emma assists in business creation and control social media content planning.

]]>http://installingmuscles.com/proper-techniques-lose-weight/feed/0Best Mobile Apps For Getting Fithttp://installingmuscles.com/mobile-apps-fit/ http://installingmuscles.com/mobile-apps-fit/#respondThu, 03 Aug 2017 09:14:25 +0000http://installingmuscles.com/?p=1481Once upon a time we would go for a run or hit the gym without the interference of technology. Take a step back to those days of Arnold Schwarzenegger when he was pumping iron in golds gym, do you think he had a mobile app?

In the current day and age, we are all so obsessed with technology, whether that be the latest set of Bluetooth fitness headphones or a Fitbit to track our steps. These aren’t bad things as they can really enhance your workouts, and make exercising feel more fulfilling which will keep some of you working out instead of eating in and watching Netflix.

Let’s take a look at some of the best mobile apps that you can get in 2017 for your mobile phone:

JEFIT

The Wikipedia of the fitness world, and simply one of the most exceptional resources you could possibly have for getting fit. Contained within the app are thousands of exercises sortable by numerous filters. So when you want to hit that leg workout, simply filter the muscle group and find something that’ll get you pumped.

JEFIT is great for those who enjoy hitting the iron, but want to explore and learn new exercises. A great app that caters for those who are entirely new to getting fit. Out of the app store, it comes with numerous built in workout plans so you can choose something that works for your personal objectives, or create something to challenge yourself.

Fitbit

If you have a Fitbit and don’t have this installed? Get it downloaded now. The mobile app connects to the device opening up an incredible world of data in a digestible format. You can track everything straight from the app, even your food intake via a handy bar code scanner.

The thing that makes the Fitbit app really neat though is the seamless transfer of data. It logs everything via GPS and utilizes the pedometer to accurately track your fitness goals.

For those who enjoy the more competitive side of fitness, there are social features built straight into the app which makes it a great little app to keep you working out.

Spotify

How could we not include good old Spotify? Possibly one of the best mobile apps for creating a workout playlist that matches the tempo of your workout. Great for those who just want to hit the weights or go for a run without worrying about tracking everything.

I guess this is one of those apps for the minimalists who just want to work out to some good music. It made the list because you don’t need a plethora of funky features to get healthy, but some good tunes? I for one sure couldn’t imagine a gym world without music (it’s a little scary to even consider).

Strava

As a keen cyclist, this made the list. Anyone into the sport or simply keen hobbyists will appreciate Strava. It has long been one of the greatest ways to track those cycling adventures, whether you are going for a gentle cruise in the countryside or getting ready for a competition. Everything from average speed to elevation is tracked, it can pinpoint so many different variables in the way you ride all through your smart phone.

When it comes to the “Big sell”, Strava has the ability to set routes and partake in leader-boards for all those popular routes. So if you want to, there are a number of ways to measure your performance based on that of others along with all your usual routes. Think about it like speed traps for cyclists! How fast can you go?

This competitive edge really makes Strava so amazing, as it really makes you want to hit the road as fast as possible.

So what is the best mobile app for getting fit?

With so many apps on the market, it can be overwhelming. Which is possibly why the best app for getting fit has to be the Fitbit app. If you are serious about your fitness, chances are you’ll have a Fitbit.

It makes sense to keep everything manageable, otherwise, chances are you’ll be inclined to forget about filling in that meal or tracking that exercise. With a Fitbit? Everything is kept perfectly in one location, and you don’t have to worry about it tracking your activity because the process is automatic.

The social functionality makes for a little friendly conversation with your friends, but can gear towards those super competitive fitness fanatics too. Let us know what your favorite workout is in the comments below.

Author Bio

Jamie Fuller is a digital marketing executive at AppInstitute. He spends his days building links, creating content, and drinking far too much coffee at one of the world’s leading DIY App Builders (over 70,000 apps built).

AppInstitute regularly provides leading publications with app analytics, business data, case studies, white papers and statistics for established publishers across the world. They were named in the top 50 creative companies in England by Creative England.

]]>http://installingmuscles.com/mobile-apps-fit/feed/0The Lean Performance Diethttp://installingmuscles.com/lean-performance-diet/ http://installingmuscles.com/lean-performance-diet/#respondSat, 22 Jul 2017 09:39:12 +0000http://installingmuscles.com/?p=1475Jump starting a new dietary regimen is an exciting challenge that is necessary to achieve a variety of goals: health, fitness, performance, or just looking and feeling better. This guide was designed to give you simple, easy-to-follow guidelines to get you leaner and performing optimally.

The Lean Performance Diet focuses on: meals, portions, macronutrients (macros) and foods. By introducing meal timing and proper portion amounts, we can ensure that fueling is adequate, but not in excess, since extra calories are turned into body fat. Timing macros appropriately and choosing the best food options for each macro completes the overall picture to give you choice, flexibility, and deliciousness.

The three macros are: carbs, fats, and protein. Protein is for muscle-building, so the Lean Performance Diet is protein-focused, with proper protein portions at every meal and snack (high protein also helps burn body fat). Carbs and fats are for fuel, but we want them in separate meals since they don’t work effectively when combined. Fats are for breakfast (I know we put fruits in there too, but try to keep them lower carb and smaller portions) and carbohydrates are for lunch and dinner.

By incorporating these guidelines into your eating patterns, you will discover wholesome, healthy options to give your body the proper fuel it needs to keep you lean, strong, and able to crush it every day!

Daily Beverages:

Do not consume sugar in your drinks. Aim for 8-10 glasses of water per day. Water can be flavored with herbal tea bags or fruit infusions (drop citrus, cucumbers, or berries into a jug of water at home). Coffee and tea can be consumed in moderation. Non-calorie sweeteners should be used sparingly.

What Not To Eat:

Trans fats are your enemy, so no trans fats

Trans fats are generally found in processed foods, so stay away from pre-packaged foods and snacks

Over the last two decades, we’ve seen a rise in numerous new diet trends. One of these diet trends has been an increase in tea consumption. This is in part to the marketing of detox teas and different tea therapies.

On the contrary, this drink has been popular for a while. In fact, tea is one of the most popular drinks in the world. Not just in China either, most countries in Asia and Europe are tea-lovers.

Why is this?

Well, aside from the great taste, tea has some great health benefits. These can include everything from boosting heart health to improving brain function.

So, we decided to put together a list of 15 amazing tea trends that shine light on the benefits of tea.

Cancer is one of the biggest killers worldwide. So, this benefit is no small fete. Tea drinkers have been shown in studies to have a lower risk of cancer. This effect is so consistent that green tea is recognized as a cancer preventative in Japan.

So, taking in your morning cup of tea may help stave off one of the most common diseases in the world.

The health benefits continue with tea drinking also helping fight plaque build up. Weight will naturally help lower your cholesterol. But, tea drinking can also directly lower cholesterol. This gives tea drinkers a lot less to worry about in terms of heart health and another reason to love it.

Inflammation can cause a lot of problems. Increased weight gain, aging and reduced recovery for athletes are just some of the problems associated with inflammation. While acute inflammation can actually be good for the recovery process, more serious forms of inflammation can deter the healing process.

Furthermore, some of the compounds in tea are great for fighting this inflammation and protecting cell health. This helps slow down any formations that cause cell damage and consequently boosting recovery and promoting weight loss.

Through its effects on cholesterol and heart disease, see below, tea is rapidly becoming known as a heart healthy drink. This is further helped by studies that show tea drinkers to have lower blood pressure than non-tea drinkers, which promotes a more safe and healthy life.

So, before choosing drugs to help your high blood pressure, consider some tea and exercise first.

From reading the above, this trend should come as no surprise. Those who are regular tea drinkers have fewer heart attacks, blood clots and heart deterioration than non-drinkers. So, those looking to improve their cardiovascular health should look to tea when choosing a drink with food.

Possibly due to the caffeine in it, drinking tea regularly can also raise the amount of fat your body burns. This will make sure that the weight you lose is due to fat and not the healthier muscle tissue that can be sacrificed during dieting.

This makes tea a good choice for those looking to tone up and improve their physique.

Along with the physical perks, tea drinking can also carry some powerful mental benefits. These include boosting cognitive function and the quality of life of elderly people. So, many elderly or middle aged people should consider taking up tea drinking for extra health.

Tea drinkers may not just have more brain power. They also might benefit from greater mental longevity. Studies show that drinking tea may help stave off mental illness such as dementia or Alzheimer’s and help keep your brain fresh as you age.

This is another reason many elderly people may want to consider tea drinking as a new diet trend.

Another organ that benefits from regular tea consumption is the liver. Some studies show that drinking tea can help prevent liver diseases and can help protect the liver from damage. This could be due to it’s beneficial effect on cholesterol.

This perk, along with it’s caffeine content, makes tea a good hangover drink to include in your diet after a rough night.

For those who aren’t morning people, tea can have a beneficial impact on mood. This is again likely due to its caffeine content. This can increase alertness, vigor, and could help prevent some arguments from breaking out during the day.

Losing focus on what you are doing is an easy way to let your performance in a test slip. It can also be the reason you dropped a grade in your paper. Fortunately, tea drinkers will hold an advantage over non-drinkers.

Those who regularly drink tea have been shown to be able to maintain focus which can lead to better academic performance. So, college students may want to consider taking some tea between study breaks if they want to improve test marks and grades.

As a coffee lover, this fact hurt. One study showed that tea can offer the same benefits as coffee. Namely, increasing mood and cognitive function. However, unlike coffee, tea showed no disruption of sleep patterns after consumption.

So, for those who find it difficult to sleep with coffee, they may want to consider switching to tea for a better night’s sleep.

Along with fighting inflammation and improving mental health, regular tea drinking can also fight stress. This comes from a promotion of relaxation with regular consumption of the beverage.

This could be a contributing reason why some of the above benefits are gained from drinking tea. It also provides further evidence behind why tea drinking sits on top of the rising diet trends for health.

]]>http://installingmuscles.com/15-amazing-tea-trends-health/feed/0Top Fitness Centers In Mumbaihttp://installingmuscles.com/top-fitness-centers-mumbai/ http://installingmuscles.com/top-fitness-centers-mumbai/#respondFri, 09 Jun 2017 00:18:17 +0000http://installingmuscles.com/?p=1422Getting fit and staying that way is crucial to the way we feel and look but long-term health goals are even more important these days. With work stress and environmental health issues becoming more of a constant in our lives, fitness centers are something of a lifeline here in 2017 and beyond. Recently we have seen more of these facilities pop up in and around the city of Mumbai and it is somewhat refreshing to note that most of them are both well attended and overseen by excellent health fitness professionals. Fitness is an important part of our wellness and also the ability to stay healthy all year round. So, without further ado, let’s take a look at the ten best fitness centers right here in Mumbai. If you haven’t yet managed to find the perfect one for you and your family, look no further because these are the best of the best!

Known as the ‘Leader in Fitness’ amongst all Indian fitness centers and Gyms, this Mumbai facility has a brand and logo that is recognized almost everywhere you look. With excellently trained staff and fantastic equipment, it is no wonder that Powerhouse Gym is one of the most popular here in Mumbai. Membership fees are nice and reasonable and the facilities are never too crowded.

The K11 Team are here to help you become the very best that you can possibly be. They recommend that you choose a personal trainer from the very beginning and this will allow you to train in the correct way until you reach your fitness goals. They are unique in that they offer fitness exams and these will enable you to track your levels all the way to the top.

Located in the Andheri area of the city, 48 Fitness offer bespoke fitness solutions for their esteemed clients. We are all different and 48 Fitness understand that everyone has a different take on getting fit. So, if you would prefer to join a fitness center that has an individual take on your health, please do not hesitate to speak to 48 Fitness.

These guys will usually help you to focus on your cardiovascular endurance and soon you will be far fitter than you imagined. Located in the DSK Tower Compound, Five Fitness have an excellent reputation here in Mumbai and also specialize in musculoskeletal strength and flexibility.

Another excellent Andheri-based gym, Waves is all about making the most of its impressive 10,000 square feet of space. With internationally trained staff and a whole host of the latest and greatest fitness classes, Waves Gym is the first choice for hundreds of people here in Mumbai.

If you are a lady and would prefer to work out with your girls, this is the place for you! Includes some excellent cardio training and some really challenging classes are also on offer. Bodybuilding and resistance training are also both on the fitness menu and is Mumbai based female fitness center has some very reasonable fees starting at around Rs 2000 per month.

This well-known fitness centre brand has a very respectable establishment here in Mumbai and I another Andheri-based gym. Monthly membership starts at Rs 5000 and you get an awful lot for that premium. Open 24/7 and with excellent facilities, Anytime Fitness attracts those of us who thought we were just too busy for the gym.

If the world of Pilates is new to you, why not pay this bespoke fitness center a visit soon? By embarking on a Pilates mission, your fitness and flexibility will soon be improving beyond your belief. Based in the Santacruz West area of the city, The Pilates Studio has some of the best-trained staff and courses in the whole of the country with very reasonable rates.

The Elixir Gym is possibly the only fitness center in Mumbai that has a fully functional swimming pool amongst its considerable facilities. If that wasn’t enough to convince you to come and join, there are also some very well equipped fitness areas and three-month membership costs only Rs 8550.

Our final Mumbai-based Fitness center needs no introduction because Golds is the best-known gym in the world. Here in Mumbai, the leading brand is well represented with top class facilities and some of the best trainers in India. With at least 4 branches in the city, you can literally pick and choose the one that suits your needs the best. We’d recommend the annual membership and before too long your body will be thanking you for making that choice.

Tel – +91 – 2224314016

We’ve given you the heads up on the best 10 fitness centers in Mumbai, all that you need to do is pick the one that you like the best!

About Author:

Dr. Shreeti Tiwari Jha is a physiotherapist with more than 6 years of experience. She has a bachelor’s degree in Physical Therapy from M.S. Ramaiah Medical College. She also holds a health care management degree from IHMR. She is currently working for Apollo Cradle. Previously, she was working with Norvic International Hospital, Fortis Healthcare and Portea Medical. She also writes for Medlife International Private Limited, an online pharmacy store operating in India offering home delivery of authentic prescription medicines at discounted prices.

]]>http://installingmuscles.com/top-fitness-centers-mumbai/feed/03 Ways To Drink Alcohol Without Gaining Weighthttp://installingmuscles.com/3-ways-drink-alcohol-gaining-weight/ http://installingmuscles.com/3-ways-drink-alcohol-gaining-weight/#respondFri, 02 Jun 2017 19:48:26 +0000http://installingmuscles.com/?p=1416You’ve heard of a beer belly. Now meet the tequila diet! Although no alcohol leads directly to weight loss — it’s a lot of liquid sugar after all — here are your three smartest choices.

1. Tequila

Think your margarita with stevia is healthier than a straight-up shot? Think again!

You can lose weight drinking tequila. Research suggests that the agavins, a form of natural sugar that’s found in the Mexican liquor, are better than artificial sweeteners and may help you shed the pounds. That’s because they’re not metabolized by the body and so can’t spike your glucose levels — meaning you’re going to crave less and shed pounds.

Great news! So have a serving, but try to keep it to just one, okay?

2. Red Wine

A glass of red wine can help with your weight loss efforts. Recent Oregon State research revealed that the dark red grapes that are found in some types of red wine, like a Pinot noir, can help people manage obesity. Thanks to a chemical called elegiac acid. This chemical slows down the growth of fat cells and stops new ones from being created which boost the metabolism of fatty acids in your liver cells. Isn’t it awesome?

3. Vodka

This alcoholic drink can improve blood circulation and helps more collateral vessels develop which helps connect the heart to the lungs. Among healthy alcohols it’s the clear favorite.

]]>http://installingmuscles.com/3-ways-drink-alcohol-gaining-weight/feed/0The Best Foods To Eat Before You Hit The Gymhttp://installingmuscles.com/foods-eat-hit-gym/ http://installingmuscles.com/foods-eat-hit-gym/#respondTue, 25 Apr 2017 12:47:36 +0000http://installingmuscles.com/?p=1412

Although you don’t want to eat a ton of food before you exercise, there are a few small snacks that will help fuel your workout. Before you hit the gym, try some of these foods:

1. Greek Yogurt

About half an hour before your workout, eat some non-fat Greek yogurt. This is a light snack that’s loaded with protein and it won’t make you feel full or bloated before exercising.

2. Banana

You can also eat a banana. This will help give you the digestible carbs you need to support your physical activity. Bananas are loaded with potassium to help ward off any of those muscle cramps after a tough workout.

3. Oats

If you work out in the morning, grab oatmeal. Oats are loaded with B vitamins that help your body convert carbohydrates into energy.

4. Almond Butter

You can also try a bit of almond butter with veggies. Almond butter is rich in protein and good fats. It will help ward off hunger cravings and keep you energized.

Eating after exercise is also crucial to getting results. Lean protein (like grilled chicken) will help with muscle recovery and help the body burn fats. So, eat about 30 minutes after working out.